Macronutrients vs. Micronutrients
I’m not sure if I was the lone soldier left in the world who didn’t know what macronutrients were and how they differed from micronutrients. To be honest, I thought it was referring to the size of the nutrient, which looking back now doesn’t make much sense. BUT, that is how little of nutrition knowledge I had.
In case you are in a similar boat, or you are looking for a refresher, I wanted to break these nutrients down for you and propose a few things to try in regards to these concepts that may improve your health and wellbeing.
So, let’s jump in! To set the foundation, I wanted to first explain what each means, and how they are broken down further. Macronutrients are referring to nutrients that we need in large amounts, hence where the “macro” root word comes from. In my mind, I thought these were large nutrients, but now I see that you just need them in larger amounts to achieve optimal health. All three provide energy for the body! On the other hand, micronutrients are those that we need in relatively small amounts, which is where the “micro” root word comes from. These are vital for fighting disease, optimal health, growth and development, and all of our biological processes. Okay, so what falls into each of these umbrellas?
There are three types of macronutrients: fats, proteins, and carbohydrates. Then there are two types of micronutrients: vitamins and minerals. Let’s break these up a bit further!
Fats
Fats can be broken down into two categories, unsaturated and saturated fats, both having benefits to the diet. Fat in general helps to support our cardiovascular health and is vital in absorbing fat-soluble vitamins (A, D, E, and K).
Unsaturated can be remembered as are liquid at room temperature and are considered heart-healthy. Some examples of monounsaturated fatty acids, a branch of unsaturated fats that help support our cholesterol levels include olive oil, avocado oil, and many different nuts and seeds. The other branch is polyunsaturated fatty acids, which are our Omega 3 and 6 fatty acids and are essential for our body since they are not made naturally and can only be consumed in our diet.
Saturated can be remembered as being solid at room temperature, so these are the fats from our animal-based foods, as well as coconut oil and palm oils.
Protein
Some important and vital purposes of protein in the body include synthesizing (creation of) hormones, the creation of immune supporting antibodies (fight illness), and maintaining our cell structure. The building blocks of protein are called amino acids, and some of these are naturally created in the body, while those that aren’t are considered essential amino acids.
One of the reasons saturated fats from animal proteins are considered healthy is because animal proteins contain all of the essential amino acids that our bodies cannot create on its own, as well as nutrients like vitamin B12 and omega-3s! These are considered complete proteins for this reason! On the other hand, plant-based proteins can often lack some of the essential amino acids, so while they are high in fiber and antioxidants (that fight oxidative stress) they lack B12 and omegas.
The suggestion is to find a diet that works for YOU while also ensuring that you are getting all of the essential amino acids into your diet. These can also be supplemented if needed!
Carbohydrates
Here’s a little fun fact about carbohydrates - they are our most immediate energy source! So, depending on what type of carbohydrate you eat will determine how much energy you get, and the levels you will experience.
Simple carbs are small so they break down quickly and provide the body with quick fuel, which also tapers off quickly. An example of this is sugar. So you get a spike of energy, and then it quickly declines which has you picking up another sugary snack.
On the other hand, complex carbs are larger so they take longer to break down in the body. Due to this, they slowly increase in energy and stay spiked for much longer. Some examples include the starches or fiber in fruits and veggies, whole grains, and beans and legumes. They are the basis of a healthy diet as they support digestion, weight management, and cardiovascular health. Whole grains for the win!
Vitamins
Made by plants or animals, vitamins are important for supporting the chemical reactions that take place all over the body as well as supporting our immune function. There are both fat-soluble and water-soluble vitamins, and the key here is this is what is needed for the vitamin to be absorbed. Vitamins A, D, E, and K are fat-soluble, so if you are taking these as supplements, take a look at the directions. It will say to take with a meal, because these cannot be absorbed without fat.
Some examples of water-soluble vitamins, which can be taken with just water, include vitamin C and B.
Minerals
Created in water or soil, minerals are important for our nervous system function, bone structure, cell processes, fluid balance, and many other things. Broken down in major and trace minerals, major are those we needed in large amounts like calcium, magnesium, and potassium. Some trace minerals include copper, zinc, and iron, and are needed in much smaller quantities.
So, what is the purpose of this post? First, I wanted to make sure that I was setting the tone of nutrition before jumping in to more complex topics. Secondly, I struggled with this information until quite recently, so I wanted to open up this discussion for those who might feel this same way. Lastly, our health is our business, so understanding what we are putting in our bodies, and what it is doing for and to our bodies, is our responsibility!
I hope you were able to learn something from this, and that you continue to follow along. Until next time!
All my love,
Hannah